Comparing Nutrients in 500 calories California Red Kidney Beans VS Custard-apple

Weight per 500 calories

• California Red Kidney Beans: 152g
• Custard-apple: 495g

California Red Kidney Beans have 3.3 times more energy per 100g than Custard-apple. It has high energy density when compared to other foods. Raw Custard-apple having average energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Custard-apple?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Custard-apple	6%	5%	89%

Macro Nutrients

	California Red Kidney Beans	Custard-apple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.06% 2.97g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	99% 37.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	66% 37g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Custard-apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	15.5% 2.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	149% 597μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.58% 6.8mg	106% 95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Custard-apple	Recommended Dietary Allowance
Calcium	29.5% 295mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	177% 14mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	87.7% 614mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	55.6% 1891mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	NA	11mg per day for Men 19-50 years
Water	0.48% 18g	9.57% 354g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Custard-apple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Custard-apple?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Custard-apple:

• 500 calories of California Red Kidney Beans have 2 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Custard-apple.
• While 500 kcal of Raw Custard-apple contain 1.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 13.9 times more Vitamin C than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Custard-apple:

• 500 calories of California Red Kidney Beans have 2 times more Calcium, 4 times more Iron, 2.7 times more Magnesium and 5.9 times more Phosphorus than Custard-apple.
• Both California Red Kidney Beans and Custard-apple contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 3.2 times more Fiber and 4.4 times more Protein than Custard-apple.
• While 500 kcal of Raw Custard-apple contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Custard-apple offer comparable quantities of Energy per 500 calories.